Help keep your group healthy and happy!
4
-
minutes warming up
12
-
15
minutes working out
Today's Focus
💪 Easy pace running
💪 Slower-paced burpees
Coach's Notes
This one is a FUN combo of two of your favorite things! I find Weighted Burpees to be less taxing on the lungs because you're forced to go a bit slower because of the load. Use a weight that will challenge you, but should still feel doable. Make sure to take an extra second to be mindful to set your back each time. Running times are relatively short, so try a fast-ish pace, increasing your speed each time.
Do this workout live with an attentive and entertaining coach!
30 Weighted Step-ups
3-min Run
20 Weighted Burpees
2-min Run
10 Weighted Burpee Step-ups
1-min Run
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
30 Step-ups
3-min Run
20 Burpees
2-min Run
10 Burpee Step-ups
1-min Run
No Run Option
Replace runs with
AMRAP 10 Weighted Swings + 10 High Knees
Have a question? Chat with your coach.
✅ Weights for Step-ups and Burpees
⌚️ To time your runs
Warm-up 5
20-seconds each of:
Staggered-stance Hip Hinge, per side
Bear Crawl forward
Bear Crawl backward
3x
4
-
minutes warming up
12
-
15
minutes working out
Today's Focus
💪 Easy pace running
💪 Slower-paced burpees
Coach's Notes
This one is a FUN combo of two of your favorite things! I find Weighted Burpees to be less taxing on the lungs because you're forced to go a bit slower because of the load. Use a weight that will challenge you, but should still feel doable. Make sure to take an extra second to be mindful to set your back each time. Running times are relatively short, so try a fast-ish pace, increasing your speed each time.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
